8 8 - BFa BDay WoD

                           2017

Warmup:

2 rounds

100m run
10 pass thru

10 AbMat sit-ups

10 Supermans 

1 minute spine  stretch

Buy-in: 

35 thrusters (75#/55#) 

 35 OTB burpees
Any order

 Workout

8 Rnds

8 push-ups
8 GHD sit-ups
8 air squats
8 pull-ups
8 dead lift (95/65)
8 hang power cleans (95/65)
8 shoulder to overhead (95/65)
8 over-bar burpees

Finisher

Stretching

time / score	recovery	Kcal
Workload (foot-pounds)	Total power (fp / min)	Athleticism power  ratio (power / bmi)

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